Bedtime Breathwork Therapy
Simple science for better sleep.
Why Should You Bother With Breathwork?
Because it works.
Breathwork therapy is one of the easiest ways to help your body calm down. It’s about slowing your breathing in specific ways to move your nervous system from “fight or flight” into “rest and digest.” Translation: from wired and wide-eyed to finally sleepy.
Done consistently, guided breathwork can help you:
- Fall asleep faster
- Wake up fewer times in the night
- Feel less frazzled in the evenings
and start switching off before bed - not just passing out
Breathwork Techniques That Actually Work (Even When You’re Exhausted)
Here are the go-to breathwork sessions we recommend. They’re fast, beginner-friendly, and surprisingly powerful.
1. Box-Breathing
How it works: Inhale (4 sec) → Hold (4 sec) → Exhale (4 sec) → Hold (4 sec)
Best for: Anxiety, nerves, overwhelm
Why it works: Slows your breath and gives your mind something to focus on
Watch out for:
Breath-holding might not feel great if you're panicky. Ease in.
2. 4-7-8 Breathing
How it works: Inhale 4s → Hold 7s → Exhale 8s
Best for: Falling asleep faster
Why it works: Long exhales relax your body. It slows your heart rate and helps you feel safe.
🛏 Try it with one of our bedtime breathwork sessions.
3. Cyclic Sighing
How it works: Deep inhale → Second small top-up inhale → Long sigh out
Best for: High stress, panic, emotional overload
Why it works: Just 5 minutes a day was shown in a Stanford study to reduce anxiety fast
Bonus: It’s instinctive — your body already sighs when overwhelmed
4. Belly Breathing (Diaphragmatic)
How it works: Breathe into your belly (it should rise), not your chest
Best for: Ongoing tension, post-meal calm, resetting your system
Why it works: Engages your diaphragm, activates your relaxation response
How to Build Breathwork Into Your Bedtime Ritual
You don’t need a full-on wellness routine. Just a few minutes can change your night.
Start like this:
- Pick one breathwork technique
- Do it lying in bed or sitting quietly (3–5 mins to start)
- Pair it with our sleep sessions or hypnotherapy audios
- Make it a habit - same time, same place
Feeling Wired Before Bed? That’s Normal (But Not Helpful)
Evenings are no longer sacred. We're bombarded - WhatsApps, emails, TikToks, late-night “just one more episode.”
So by the time you try to fall asleep, your brain is still lit up like Times Square.
That’s where breathwork comes in. It’s like a wind-down button for your nervous system.
Slow breathing helps you:
- Stop replaying the day
- Stop planning the next one and actually settle into rest
frequently asked questions
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